Kansas City Track Club - Nutrition


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Kansas City Track Club - Nutrition

  1. 1. Kansas City Track ClubRebecca McConville MS RD LDThe Diet Chic ConsultingBodies personal Training Dietitian
  2. 2. Is this your idea of fueling for a run?
  3. 3. Most Important is Energy Balance Energy consumed = Energy Output Reduced Fuel for EnergyMaintain Hydration Muscle Damage
  4. 4. The Team Players• Fluid- hydrates cell for efficient energy use• Carbohydrate-rapid energy• Fat- sustained energy and appetite suppression• Protein – repair and building of lean tissue and bone
  5. 5. Hydration• Single largest contributor to fatigue in an endurance event• Also impairs ability to concentrate thus actually increasing feeling of fatigue• Without adequate hydration fuel can not be properly used
  6. 6. How Much and WhenBaseline 2-3 quarts ( 8- 12 cups) during dayBefore 16- 24 oz ( 2-3 cups) within 4 hoursDuring Exercise 4- 8oz (.5-1.0 cups) for every 15 minutesAfter Exercise 20 oz ( 2.5 cups) for every pound lost
  7. 7. Prevent dehydration• Pay attention to your environment: hot, humid• Calculate your sweat rate• Carry your own water bottle • Allows you to have complete control over when you are hydrating and how much volume you have consumed• Use water & fuel stations wisely • Make a goal by each water stop • Each gulp from a sports bottle = 1 fl oz
  8. 8. Sweat Rate• Weigh before your run (A)• Weigh after your run (B)• Calculate how much fluid you consumed (C)• A-B= X (convert to ounces• Add X –C= how much fluid lost during run
  9. 9. Sweat RateSweat Rate = (A + B) ÷ C, where A = Pre-exercise body weight – Post-exercise body weight recorded in ounces. (1 lb. = 16 oz.) B = Fluid Consumed During Exercise recorded in ounces. 1 cup = 8 oz; 1 gulp = about 1 oz C = Exercise Duration recorded in hours 40 min = .66 hrExample:During her regular 90-minute outdoor run, Sue drank 22 ounces of fluid. Her pre-exercise weight was 125 lbs; post-exercise weight was 124.5 lbs.
  10. 10. Recommended Products To Aid In Hydration• Sports Drinks not only increase rate of fluid absorption but they provide an easily absorbable energy source• Consume Sports Drinks such as: Gatorade/Powerade/ Accelerade if exercise exceeds 50 minutes• Oral rehydration products for children are an excellent alternative for maintaining adequate hydration• For those with a high sweat rate: V8 juice, pickle juice, V8 fusion may aid in recovery
  11. 11. Are you properly hydrated? • The color of your urine should be clear or pale yellow • Frequency should be normal • Monitor weight before and after- replace lost body weight with fluids • If you are thirsty, you are already dehydrated • Keep in mind the conditions you are running in
  12. 12. Are you overhydrated?• Hyponatremia can result from over diluting electrolytes mainly sodium & potassium – Nauseated – Muscle weakness, cramping – Fatigue – Confusion – headache
  13. 13. Fueling- Carbs• Gasoline in the tank• Higher octane the better• Present in bloodstream (fuel pump) as well as muscle glycogen (fuel tank)• Showing up for a run on an empty tank or even half a tank will impact pace & endurance
  14. 14. Glycogen• Glycogen is carbohydrate stored as glucose polymers in muscle• Average, well-nourished 80-kg (176#) man stores ~500 g of carbohydrate in the body – 90 to 110 g as glycogen in the liver (can be broken down to glucose for use as fuel throughout the body) – 400 g as glycogen in muscles (for use as fuel only by muscles) – 2 to 3 g as circulating blood glucose Abbreviations: g, grams; kg, kilograms. 14
  15. 15. Why is Glycogen so important?• Glycogen stores can be modified with diet and exercise (eg, carbohydrate loading, tapering of training)• "The more glycogen, the further and faster the player ran" - Kirkendall (Effects of Nutrition on Performance in Soccer)
  16. 16. What Foods Contain Carbohydrates?• Lowfat or Fat free Milk or yogurt ( a natural source of CHO)• Beans or legumes• Starchy vegetables, raw or frozen: Potatoes Peas Corn Squash
  17. 17. What Foods Contain Carbohydrates?• All fruit and fruit based products such as juice• Starches such as: pasta, rice, breads, cereal, popcorn• Look for whole grains in the ingredient listing: Whole-wheat breads Brown rice Oatmeal Whole-grain cereals/crackers
  18. 18. Foods Containing Approximately 30 grams CarbohydrateSimple Complex• 1 cup 100 % fruit juice • 1 cup squash (other non-• 1 large piece of fruit starchy vegetables have• 2 cups of milk less CHO)• 2 cups of commercial • 1 cup of most cereals sports/electrolyte • 1 large baked replacement drink potato/sweet potato• ½ to 1 energy bar • 1 cup beans1 bar = 25 to 45 g CHO • 1 cup peas or corn• 1pack of energy gel • 2/3 cup rice or pasta 30 gms becomes a key amount during exercise & recovery
  19. 19. Function of Fat• Provides energy during exercise especially moderate intensity endurance events• Energy storage• Insulation• Contour to body• Needed to absorb fat soluble vitamins such as Vitamin A, D, E, & K
  20. 20. Types of Fats• Saturated fat (animal flesh, butter, margarine, processed/hydrogenated oils, tropical oils, and fried foods)• Polyunsaturated fat (vegetable oils—sunflower, safflower, corn, and flaxseed oils)• Monounsaturated fats (vegetable oils—olive, peanut, canola, and many nut oils)• Omega-3 fatty acids (highly polyunsaturated—from seafood such as tuna, mackerel, and salmon, as well as nuts, soy, canola, and flaxseed oils)• Omega-6 fatty acids (highly polyunsaturated—vegetable oils such as soybean, corn, and safflower oils)
  21. 21. Choices with FatsChoose: Limit or Avoid:• Nuts • Butter• Seeds • Margarine• Oily fish • Processed foods• Olive oil/ canola oil containing trans fats (look• Lean meats such as: at labels for trans fats) turkey (white meat), • Hydrogenated or partially chicken, round & loin cuts hydrogenated oils of beef or pork • Fatty cuts of meats, such as: • Ground beef (80%/20%) Sausage
  22. 22. Functions of Protein• Proteins are the basic building blocks of the human body.Protein provides:• Enzymes that regulate bodily functions• Transport of nutrients, oxygen, and waste throughout the body• Key for muscle building and development• Structure and contracting capability of muscles
  23. 23. Proteins• Low fat choices of milk, yogurt, cheese• Meat servings ~ 3 oz per meal (size of a fist/deck of cards)• Choose Fish when ever possible ( size of a checkbook)• Look for baked, grilled, broiled• Avoid fried• Cut all visible fat off• If you are vegetarian make sure to get a variety such as :beans, rice, tofu, edamame
  24. 24. High Protein SourcesSources of protein Grams per servingGround Sirloin (3oz) 24Tuna (3 oz) 20Fish (3oz) 20Boneless/skinless chicken breast (3oz) 13.4Low-fat Cottage Cheese (1/2 cup) 13.4Soybeans 11Low-fat Milk 11Peanut butter, smooth or creamy ( 2tbsp) 8Yogurt (6oz) 8Kidney beans ( ½ cup) 7Cheese ( 1 slice) 7
  25. 25. Starting with a Full tank• Consume a pre-exercise/race meal 2 to 4 hours before• Experiment on those training runs but do NOT change on the day of the big race• If you are not able to consume a full meal before the following slides will give alternative fueling strategies
  26. 26. Examples of carbohydrate-based pre-exercise meals (2–4 hours before exercise)Breakfast Lunch or Dinner Cold or hot cereal, fruit,  Pasta with tomato sauce, French and bread, steamed vegetables, low-fat or nonfat milk low-fat/nonfat milk, pudding, and canned fruit English muffin with jam  Grilled chicken sandwich, baked and peanut butter, potato with low-fat sour cream or banana, and salsa, and low-fat frozen yogurt fruit juice  Thick-crust cheese pizza, low-fat Fruit & yogurt smoothie & gelato, and canned peaches low fat granola  Baked or grilled chicken, turkey, fish, or lean beef; steamed rice;• Peanut butter & honey on roll; green beans; low-fat frozen toast & instant breakfast yogurt; and fruit juice drink 27
  27. 27. Fueling up for exercise at the crack of dawn• Some runs come early in the am leaving it impossible to eat 2-3 hours before• Or some runners fear eating that early would leave them uncomfortable• However skipping a meal or food could impact their run and repair afterwards
  28. 28. Late night snackFor those who don’t want to eat in the morning• Small bowl of pasta with 8-12 oz of juice• Apple slices with peanut butter & 8-12 oz of milk• Eat one to two slices of pizza with tomatoes & pepper
  29. 29. Catnap SnackWake up 2-3 hours before, reset the alarm, chow down and go back to sleep• Bagel with jelly in a baggie on the nightstand• A couple of juice boxes or high carbohydrate ready to drink shakes in the fridge by the bed
  30. 30. Light BreakfastFor those who are able to get up and eat a small breakfast before• 2 pieces of toast and a cup of fruit juice• 1 bowl of banana & apple slices with 1 cup of skim milk or juice• 1 cup of cereal with skim milk & ½ cup fruit juice and water• 1 cup of oatmeal with 1 cup fruit juice
  31. 31. Grab & GoEarly morning snacks to grab on the way out the door• Baggie of raisins & juice box• Bagel and water bottle with 8 oz sports drink such as Gatorade, Powerade, Accelerade• Small fig bars ( 6-8) & 8 oz. of juice• Sports bar that is high in carbohydrate and low in fat such as:Powerbar, Gatorade energy bar, Cliff bars
  32. 32. For those whose alarm clock didn’t go off• At least grab 10- 16 oz. of sports drink that contains carbohydrates• Don’t forget to drink your 12- 16 oz of water before too
  33. 33. Pre-race Jitters• Do not skip eating!• Try liquid carbohydrate sources such as: fruit smoothie, meal replacement drinks• Sports bars/gels/drinks are good alternative as well• Remember to keep with pre-game hydration
  34. 34. During Exercise• Replace fluid loss (try to keep on that sweat rate calculation)• Provide easily digested carbohydrates ( 30g to 60 g per hour) such as : banana, bread or roll with honey or jam, sport foods or bite sized granola or sports bars• Sports Drinks or gels that contain carbohydrates and electrolytes, while avoiding ingredients that may slow digestion
  35. 35. CARB REFUELING RECOMMENDATIONSExercise Carbohydrate intake during exercise is not required to fuellasting less your performance.than However, a sports drink with carbs and sodium (e.g., Ironman1 hour Restore™ sports drink mix, Gatorade 1 series, Powerade) can help you hydrate more effectively.Exercise Consume 30–60 g of carbs during each hour of exercise, tolasting help boost performance and extend endurance ( see chart in1–2 hours Appendix for CHO amounts)Intense Consume 45–90 g of a 2:1 blend of glucose and fructosetraining energy blend per hour of exercise, to increase energy deliverylasting longer to muscles and extend endurance. C2MAX is foundthan 2–3 in Ironman Perform sports drink, PowerBar Performancehours Energy bars/bites/blasts/gels, Gatorade 2 series, Accelerade, Powerade
  36. 36. Recovery to Re-Power• To speed up recovery consume : 0.5 grams CHO per lb within 30 minutes• Repeat within 2 hours or consume a high carbohydrate containing meal: consume 10 -20 grams of protein within 30 minutes
  37. 37. In the Bag/CamelbakCarbohydrates Protein• milk • Snack size bag of nuts• Applesauce pouches• Bananas/dried fruits • Cheese stick• Fig newtons • Sliced deli meat• Animal crackers • Beef jerky• Pretzels • Egg• BelVita breakfast cookies• Yogurt• Naked juice or 100% fruit juice • Can also do any kind of• Popcorn sports bar that has a• Sport gels/chomps/jelly beans good balance of CHOs• Peanut butter & jelly sandwich and protein• Granola/dry cereal
  38. 38. To help meet your carb, protein, sodium, and fluid needs after training or competing, the following list of foods are great options: – Low-fat chocolate milk • Whole wheat pita – Smoothie made with yogurt sandwich with turkey and & frozen berries veggies & pretzels & low – Bagel with low-fat cream fat milk cheese • Rice bowl with beans, – Peanut-butter-and-jelly sandwiches cheese, salsa, avocado & – Slice of thick-crust veggie whole grain tortilla chips pizza or whole wheat tortilla – Whole wheat salted • Stir fry with lean steak, pretzels dipped in peanut broccoli, bell peppers, butter carrots & brown rice – Fruit and yogurt parfait topped with granola – String cheese and crackers – Low-fat yogurt or pudding
  39. 39. Use Recovery WiselyRemember that what youeat today impacts your runtomorrow so usingrecovery as a time tocorrect damage done andprovide your body with keynutrients to help buildmuscle and increaseglycogen storage to helpyou make the PR or justfinish that race like amarathon
  40. 40. Carb Loading• 3 to 5 grams of CHO per pound of body weight• Divide your target into 3 parts for meals & 3 snacks• “More is not better”- GI distress, heavy, and there is no additional benefit• Don’t forget about getting enough protein, mod• Moderate fat and plenty of fiber rich foods• Your taper will allow for the “loading’
  41. 41. Energy & electrolyte drinks• Carb-Pro/Carb Pro 1200• Cliff Shot Electrolyte Drink/ Cliff Quench• Cytomax Natural/Cytomx PTD• First Endurance EFS/ First Endurance EFS liquid shot• Gatorade Natural (RTD)• Gu Brew Electrolyte• Hammer HEED• Powerbar Endurance• Xood
  42. 42. Sport Gels/Chews• CarbBoom/CarbBoom chews• Gu/Gu Chomps• Hammer Gel• Honey Stinger/Honey Stinger Chews• PowerBar Gel• Sharkies
  43. 43. Carb-Protein Drinks/Products• CarbBoom Endless Energy• Cliff Shot Recovery• Cliff Shot Roks• Fluid Recovery• Gu Brew Recovery• Hammer Sustained Energy/Perpetum• Hammer Recovery
  44. 44. Electrolyte Replacements• Hammer Enduralytes- 40mg sodium• Carb Boom Electrolytes- 50mg sodium• Nuun- 360 mg sodium• Camelbak Elixir- 420 mg sodium• Right Stuff- 1780mg sodium• Gatorade Gatorlytes- 780mg sodium
  45. 45. Ergogenic Aids- Caffeine• Appears to enhance high intensity exercise or endurance events• May benefit middle and longer distance events• 1-3mg/Kg body weight of caffeine is effective
  46. 46. Ergogenic Aids- Bicarbonate• Benefits middle distance runs to reduce blood pH• Doses 300mg/kg body weight• May need to weigh the risk of GI upset• Usually done in a loading dose of 500mg/kg for 5 days to increase blood buffering capacity
  47. 47. Ergogenic Aids- Omega 3s• Can alleviate joint pain and in some may prevent it• Improve post-exercise lung function• Eating fish is best: salmon, mackerel, tuna, herring & trout• 1,000mg-2000mg of supplement• Look for a supplement with 400 milligrams EPA and 200 milligrams DHA
  48. 48. Ergogenic Aids- Tart Cherries• Reduces inflammation (increases recovery)• Natural source of melatonin• Phytochemicals for new cell generation• Vitamins-Vitamin A, Potassium, Iron, Calcium• Can drink a juice, dehydrated or add as a frozen fruit
  49. 49. Alcohol• Acts as a diuretic by increasing urine volume• Suppresses fat use as a fuel during activity• Interferes with post-activity recovery• Increases risk for nutrient deficiencies• Adds calories and acts as an appetite stimulant• Interfere with sleep patterns
  50. 50. Putting it all together• Look at where potential weak spots are• Food/Activity Log• Don’t’ be afraid to try new strategies• See a Sports Dietitian!!!!